The Ultimate Guide to Oatmeal

Oatmeal is the quintessential nourishing breakfast option that has stood the test of time. It is both simple and hearty, and loaded with essential nutrients and fiber perfect for starting your day.

I know what you’re saying. “I don’t have time to cook oatmeal every morning.” or… “Oatmeal is so booooring!”

I get it, and I got you. Whether you’re a busy professional, a parent dealing with chaotic mornings, or just someone looking for a satisfying meal, you can easily finesse oatmeal to fit your lifestyle and taste preferences. In this post, I’ll guide you through the health benefits of oatmeal, the different types you’ll find at the grocery store, easy ways to cook it for a wholesome breakfast, and TEN different delicious ways you can experience oatmeal for yourself.

Oatmeal: 10 Ways

If you’re impatient like me, let’s get to the 10 different ways first. To be clear, I’m just listing the variations here. Scroll to the bottom for specifics on how to prepare it as overnight oats, on the stove top, in the crockpot, or (my favorite) in the microwave. A couple of notes before we begin:

First: If you’re using nuts in any of these recipes, make sure they are unsalted (that is, unless you like salty oatmeal).

Second: I’ve intentionally chosen not to include butter or processed sugar in the majority of these recipes as to not dilute nutritional value. If these are desired, add to taste. There’s no perfect substitute for butter, but unprocessed sweetness can be achieved with dried fruits like figs or dates, or by adding mashed banana or UNsweetened applesauce.

Oh-oh-oh, Third: I’ve posted a number of dessert-inspired overnight oats recipes on IG. You should DEF try these and- if you’re not following me on Instagram, now’s a perfect time!

1. Peach Pie Overnight Oats was inspired by peaches in my fridge that were a bit too tart for eating.
2. The Blueberry Pie Overnight Oats is a recipe from my collaboration with The Official MIND Diet, a practical eating guide for Alzheimer’s prevention and brain health. You can pick up a copy of the book here on Amazon – HIGHLY informative, science-based content written by women with advanced research/degrees in public health, nutrition, and fitness.

1. Plain Oatmeal – Prepare as written below under “Oatmeal: How to Cook It.” This is plain oatmeal with no flavors, no toppings, etc. This is the basis of the other 14 oatmeal options.
2. Berry Oatmeal – Before cooking, add as many frozen, fresh, or dried blueberries and strawberries as desired. Add in ½ mashed banana and a sprinkle of cinnamon as well. Add more mashed banana to increase sweetness.
3. Apple Cinnamon Oatmeal – Before cooking, stir in (per serving) 1 tablespoon of applesauce, ½ teaspoon of vanilla, ½ chopped apple, and 1 chopped date. Sprinkle with ½ teaspoon of cinnamon. Add maple syrup to taste.
4. Zucchini Bread Oatmeal – Before cooking, add (per serving) 2 tablespoons grated zucchini, ½ teaspoon vanilla, ½ teaspoon cinnamon and ¼ teaspoon nutmeg. Add in ½ mashed banana. Top with 1 tbsp chopped walnuts and a dollop of vanilla flavored Greek yogurt.
5. Banana Bread Oatmeal – Slice ½ banana and set aside. Before cooking, add (per serving) ½ mashed banana, ½ teaspoon vanilla, ½ teaspoon cinnamon and ¼ teaspoon nutmeg. Once cooked, top with walnuts and the sliced banana.
6. Carrot Cake Oatmeal – Before cooking, add (per serving) 2 tablespoons grated carrot, ½ teaspoon vanilla, ½ teaspoon cinnamon and ¼ teaspoon each of nutmeg, cloves and ginger. Add in ½ mashed banana. Top with 1 tbsp chopped walnuts and a dollop of vanilla flavored Greek yogurt for extra creaminess.
7. Pumpkin Spice Oatmeal – Before cooking, add (per serving) 1 tablespoon pumpkin puree, ½ mashed banana, ½ teaspoon vanilla, and ½ teaspoon pumpkin pie spice.
8. Coconut Crunch Oatmeal – Toast unsweetened coconut flakes and set aside. Use Coconut milk to cook the oatmeal. Add ½ teaspoon vanilla, ½ teaspoon coconut flavor, and 1 tablespoon plain coconut flakes. Before serving, top with toasted coconut flakes.
9. Nut & Seed Oatmeal – Toast unsweetened coconut flakes and set aside. Before cooking, add in your favorite combination of unsalted nuts (almonds, pumpkin seeds, walnuts, pecans, hemp seeds, etc.). Add ½ teaspoon cinnamon per serving. Before serving, top with toasted coconut.
10. Nutella Oatmeal – Use chocolate milk as the liquid for preparing oatmeal. Stir in 1 tablespoon brown sugar and 2 tablespoons Nutella. Top with chocolate chips.

*BONUS*

Sweet Potato Pie Oatmeal – Cut sweet potato in half. Bake and mash one half, and cut the second half into small chunks and roast, with butter, brown sugar and cinnamon, at 350F until fork tender. Use milk of choice as cooking liquid, and mix in mashed sweet potato, ½ tablespoon brown sugar, 1 pat of butter, 1 teaspoon of cinnamon, ½ teaspoon of nutmeg, ½ teaspoon of vanilla, and 1 dash of salt. Cook oatmeal and top with roasted sweet potato chunks before serving.

Check out this YUMMY recipe from The Official MIND Diet: Hippie Oat Bowls.

Now…on to the educational part.

Health Benefits of Oatmeal

Oatmeal isn’t just comforting; it’s packed with nutrients that support overall well-being. Here are some of the main health benefits:

1. Heart Health: Oatmeal contains beta-glucan, a soluble fiber that can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
2. Rich in Fiber: Fiber is essential for good digestion and helps keep you feeling full. Oatmeal’s high fiber content makes it a great breakfast choice to keep hunger at bay.
3. Regulates Blood Sugar: The soluble fiber in oats helps slow down digestion, stabilizing blood sugar and preventing spikes.
4. Packed with Essential Nutrients: Oats are a great source of vitamins and minerals like manganese, phosphorus, magnesium, iron, and zinc.
5. Supports Weight Management: Oatmeal is nutrient-dense and filling, helping to manage weight by reducing the need for snacks between meals.

Oatmeal Types: What You’ll Find on Grocery Shelves

There are several types of oatmeal available, each with a unique texture, flavor, and cooking time. Here’s a breakdown of the most common types:

1. Steel-Cut Oats: Known as the “gold standard,” steel-cut oats are minimally processed, retaining more fiber and texture. They have a chewy consistency and a nutty flavor that’s worth the extra cook time. Steel-cut oats are digested slowly, giving you long-lasting energy. I prefer to prep steel-cut oats overnight to cut down on the morning breakfast routine.
2. Rolled Oats (Old-Fashioned Oats): These oats are steamed and flattened, making them quicker to cook than steel-cut oats. Rolled oats have a soft texture and are highly versatile, perfect for oatmeal, granola, and baking.
3. Quick Oats: These are essentially rolled oats which are processed further into smaller bits, allowing them to cook in just a couple of minutes. They have a smoother texture and are convenient for mornings when time is tight. However, they do not fill you quite as well as rolled or steel oats. In fact, they are lower in nutritional value than rolled or steel cut oats due to their processing.
4. Instant Oats: The most processed variety, instant oats are pre-cooked and dried, making them ready in seconds with hot water. These are the oatmeal packs that come in a box of 8 on the cereal aisle. While quick, these do not have nearly the nutritional value of the previously discussed oats and typically include a ton of added sugar. And do you feel full after eating 1 pack? Usually no…which is why most folks eat 2 packs at a time which is WAY more sugar than any body needs.

Oatmeal: How to Cook It

One of oatmeal’s best qualities is its adaptability to various cooking methods. Here are four popular ways to make it (my favorites are overnight and microwave).

1. Stove-Top Oatmeal

The classic way to prepare oatmeal is on the stove. This method works well for both steel-cut and rolled oats, allowing you to adjust the texture and flavor to your preference.

Be aware that these are *super basic* recipes to illustrate the techniques for cooking oatmeal in various ways. There’s not much flavor provided in these ingredients and I highly recommend you try one of the variations listed above.

Ingredients:

• 1 cup oats (steel-cut or rolled)
• 2-3 cups milk
• Toppings of choice

Instructions:

1. Bring water or milk to a boil in a medium saucepan.
2. Add oats and reduce to a simmer, stirring occasionally.
3. Cook steel-cut oats for about 20-30 minutes and rolled oats for 5-10 minutes until desired consistency is reached.

Stove-top oatmeal provides a warm, hearty meal that’s perfect for slower mornings.

2. Overnight Oats

Overnight oats are a no-cook option that’s perfect for busy mornings. Made by soaking oats in liquid overnight, this method works best with steel cut or rolled oats for an excellent grab-and-go breakfast. I typically prep 2-3 days’ worth of overnight oats at a time to last throughout the week.

• 1/2 cup rolled oats
• 1/2 cup milk (or dairy-free alternative)
• Toppings of choice

Instructions:

1. In a jar, combine oats and milk.
2. Add toppings to the jar.
3. Stir, cover, and refrigerate overnight.
4. In the morning, enjoy cold or warm in the microwave. I prefer mine warm.

Overnight oats are ideal for meal prep and can be easily customized with your favorite flavors.

3. Crockpot Oatmeal

If you like the idea of waking up to a hot breakfast, crockpot oatmeal is a great option, best for steel-cut oats. The slow cooking method brings out a rich, creamy texture.

Ingredients:

• 1 cup steel-cut oats
• 4 cups milk
• Toppings of choice

Instructions:

1. Add oats and liquid to the crockpot, then set to low.
2. Cook for 7-8 hours (overnight).
3. Stir in the morning and add desired toppings.

Crockpot oatmeal is perfect for families and anyone who enjoys a warm, ready-to-eat breakfast in the morning.

4. Microwave Oatmeal

For the quickest (and my favorite) option, microwave oatmeal is fast and convenient. Quick oats and rolled oats both work well in the microwave. Steel cut oats are great in the microwave if you prepare them the night before as overnight oats.

Ingredients:

• 1/2 cup oats (quick or rolled)
• 1 cup water or milk
• Toppings of choice

Instructions:

1. In a microwave-safe bowl, combine oats and liquid.
2. Microwave on high for 1-2 minutes for quick oats or 2-3 minutes for rolled oats.
3. Stir and let cool slightly before adding toppings. Rolled oats may need to stand for a few minutes to ensure the oats have thoroughly absorbed the liquid.

Microwave oatmeal is an ideal choice for busy mornings, delivering a nutritious breakfast in minutes.

Topping Ideas to Boost Flavor and Nutrition

One of the joys of oatmeal is the endless possibilities for toppings, which means you could literally eat a different bowl of oatmeal every day of the week. Here are some options to enhance flavor and nutrition:

• Fresh or Dried Fruit: Add natural sweetness and vitamins with bananas, berries, or raisins. Dried dates and figs are my top favorite items for adding sweetness, followed by unsweetened applesauce.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds add healthy fats and a satisfying crunch.
• Sweeteners: A touch of maple syrup, agave, honey, or cinnamon adds flavor without refined sugars.
• Nut Butters: Add creaminess and extra protein with peanut or almond butter.
• Spices: Cinnamon, nutmeg, and vanilla extract elevate the taste, making each bowl feel like a treat.

Key Tips for Making *THE BEST* Oatmeal

To ensure your oatmeal is always delicious, keep these tips in mind:

• Use the Right Liquid-to-Oat Ratio: For creamier oatmeal, use more liquid, like milk or almond milk.
• Choose Fresh Ingredients: Fresh toppings like fruit and nuts enhance flavor and nutritional value. Frozen fruits work perfectly too.
• Experiment with Toppings: Try different combinations to keep breakfast exciting and nutritious. Dessert-inspired oats, anyone?

Embrace the Warmth and Nutrition of Oatmeal

Oatmeal is a nutrient-packed meal that supports heart health, aids digestion, and keeps you feeling full and energized. Whether you prefer the nutty texture of steel-cut oats or the creamy convenience of overnight oats, there’s a way for you to enjoy this grain no matter your schedule or taste.  Plus, oatmeal doesn’t have to be boring….unless you prefer it that way.

Start your day with a filling, satisfying bowl of oatmeal. Your body will thank you!

Live Seasoned,

Shauna

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